Cory's Workout Log

Long overdue that I start one on here.

Cory:

26 yo 5'9 155 at start of log

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Saturday 10/8/2011

Recovery Day

Warmup (ballistic, systematic through major muscles) 5 min

Wrist Prehab Series

Posture and Flexibility Stretching(~50 min):

-SCM/Upper Trap

-Rectus Femoris

-Arm (German Hang Equiv w/pole)

-Piriformis

-Calf (Gastoc emphasis)

-Modified Standing Hamstring

-Pec Major, Pec Minor

Recovery Swim (20 min):

-Underwater Laps 4x50m

-Modified Combat Swim, relaxed 4x50m

Monday, 10/10/2011

Warmup:

Shadow Yoga Warmup + Prelude (Balakrama) with accelerating rhythm through each transition

Calf, Hip, Ankle, Knee Prehab, modified ratios

Four rounds:

5m Senders

-As Rx'd, over aerobic steppers of varying height

12 Jumping Single Leg Deck Squats

-As Rx'd

5m Senders

8 Box Jumps

-Insufficiently high box available, used weight vest

-Used slight pause to ensure proper stick at top

5m Senders

4 Depth Jumps

-Insufficient box available, focused on perfect technique & stability

Finish the workout with 2x30 seconds Weighted Pike Stretch

-Modified to incorporate Apprehension Reflex (Kit Laughlin). 45lb plate.

Pool Work (~25 min):

Sub-maximal due to leg WoD

-Kickboard Straight Kick 2x50m

-Kickboard Frog Kick, 2x50m

-Kickboard Dolphin Kick, 2x50m

-"Reverse" Combat Swim, 1x50m

Note: Frog, Dolphin, CCT technique modified with strict technique

to place extra emphasis on VMO, semitendinosus, semimembranosus.

Tuesday, 10/11/2011

Warmup (ballistic, systematic through major muscles) 5 min

Wrist Prehab Series

Perform the following:

3 sets of: Basic Ring Strength 3

-focused work on improving forward roll

5x15 seconds FL

-Adv front tuck

5x15 seconds XR Strap HS

-ring turn out as much as strength allowed with proper bodyline

5x15 seconds German Hang

-as rx'd

-5th set is doable, but still extremely taxing

2x10 Wall Extensions

Underwater Swim:

A1. Underwater Laps 4x50m

A2. Underwater Combat Swim 4x50m

A3. "Reverse" Combat Swim 4x50m

-for all: focus on maximum duration between surfacing as well as speed with technical form